Health and fitness advice

Health and fitness advice

Start

Set clear exercise goals and start with some basic exercises. It is recommended to start with full-body strength training performed 2 or 3 days per week or with a basic training split (e.g. top/bottom). Goals should be specific and measurable. Write down some long-term goals and develop short-term goals to help you achieve them. Day after day, week after week, you can achieve these goals. The progress will be addictive! It will help you take notes on how your exercise and diet are going each day or week. This can help you record your progress and measure it easily.

Proper nutrition and rest are the other key components of a successful fitness program.

Nutrition

It's possible to make healthy meals very cheaply using staples like beans and rice. There are many “budget recipes” online that are easy to prepare, such as salads, bowls, and quick healthy snacks. If possible, check the price per ounce for each ingredient and find out what is included in your budget. Of course, you can also modify the recipes based on your personal taste and/or any food allergies you may have. Gradually replace processed foods with a variety of affordable whole foods.

Recovery time

It's important to take at least one day off every week. A physical activity that isn't too strenuous, like walking or stretching, is still okay on days off. Schedule a delay week to restore and rebuild every 4-6 weeks, or more frequently if needed. You can use one or more deload protocols or simply take a week of “active rest.” In both cases, focus on mobility work and therapeutic modalities.

Deload protocols include, but are not limited to: less volume (sets/reps), less frequency (training days per week), less intensity (regressions of any kind), less variety (fewer exercises)

Active Recreation: Ideas include pickup games of your favorite sport, taking a yoga class, light walks, gardening, or doing household chores. If you are in good physical shape and are used to a heavy workload, you can work out up to 6 days a week while still doing sports. Of course, in this case, it is even more important to take care of your body. Get plenty of sleep and quality nutrition.

General training tips

Always make sure to warm up properly.

Wear sneakers and comfortable clothing. Some forms of exercise require certain clothing. Bring an exercise towel with you if necessary and stay hydrated, especially if you exercise outside in hot weather.

Safety Precautions – This includes, but is not limited to, wearing sunscreen or bug repellent, having emergency contact information available at all times, checking the safety of the training area, practicing situational awareness, adjusting training habits, and adapting your training to the weather.

During Training – 1) Active rest between sets and between exercises. Walk around your workout area and/or perform a light stretch to maintain your circulation and loosen your muscles. 2) Breathe deeply during exercise and take stretch breaks when necessary. 3) Do not push through pain or signs of overtraining.

Designate an area in your home where you can exercise. It can be as simple as floor space! Also look for local parks and recreation departments if you want to exercise outside. Search for local fitness groups or classes online. Additionally, rec departments often have a variety of activities to choose from. Some churches offer free exercise classes.

Options for finding cheap or free exercise equipment include: Search Craigslist, check free groups on Facebook, or sign up for Freecycle and ask.

A few ideas when you hit a plateau: lighten the intensity and focus on form, do plateau-busting workouts, change exercises or other variables in a workout

Warm-up tips

Proper warm-up prevents injuries, encourages you to exercise and improves muscle elasticity. To warm up for stretching and exercise, start with an exercise that gets your heart rate up and the blood flowing. Ideas include brisk walking, cardio, jump rope, small space exercises, and light strength training. Next, perform joint rotations, such as: B. Shoulder circles. This helps lubricate your joints with synovial fluid and increases blood flow to the muscles.

After joint rotations, begin stretching. Only stretch to the point of mild to moderate discomfort. Pain is a sign that something is wrong or that you are overstretching. Gradually increase your mobility and balance. Try to stretch as many muscles and joints as possible before training or whenever it feels good. However, if time is short, at least stretch the body parts you will be working on. After stretching, perform warm-up sets and then your work sets. Also, stretch lightly after each workout.

It is recommended to use pillows for comfort and to complete certain stretches. Folded towels and pillows work very well. You can also use yoga straps, blocks, and/or pads if you already have them, but they are not essential.

Ideas for cardio include brisk walking, jogging, high-intensity interval training, and quick exercises in a small space. Some ideas for exercises in small spaces: animal movements (like bear crawls and bunny hops), “mountain climbers,” jump rope, running in place, jumping jacks, burpees, and agility exercises that can be done in small spaces. You can use small space exercises to focus more on flexibility, mobility, cardio, or a combination.

Lifestyle tips

Eat a variety of whole foods

Avoid empty calories

Take the time to read the labels on the products

Take a B12 or Super B-Complex supplement daily

Try to walk and/or stretch every day

Big changes don't have to be made all at once. small changes from day to day add up. Shake things up every now and then to increase motivation

Keep long-term goals in mind – consistency is key

Take time each week to relax and pay attention

Inspired by Ezine and Owen Johnston